Exam 3 Study Guide 1 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise During high intensity workouts carbs are used sources For low intensity activity fats are the source of energy 2 When should we replenish our body with nutrients as a result of exercise You should replenish your body with nutrients 35 45 minutes after 3 What is glycogen loading When is it most effective Glycogen loading involves altering both exercise duration and carb intake in order to maximize the amount of glycogen in the muscles And it is most effective in marathons 4 What are the common heat illnesses and how are they manifested Know the most fatal one Heat syncope this induces dizziness that occurs when people stand for too long in the heat and the blood pools in their lower extremities rather than supplying the brain Heat cramps muscle spasms that occur during exercise or even several hours after strenuous exercise Heatstroke a potentially fatal heat illness that is characterized by hot dry skin rapid heart rate vomiting diarrhea an increase in body temperature greater than or equal to 104 F hallucinations and coma FATAL 5 What are micronutrients Nutrients needed in much smaller amounts to support normal health and bodily functions Under 100 mg a day CHO FAT PRO 6 What is the difference between water soluble and fat soluble vitamins ie how are they absorbed transported stored excreted and how often do we have to consume them Fat soluble are absorbed along with dietary fat not water These include Vitamins A D E and K These vitamins are stored in adipose tissue When you don t use the fat soluble vitamins they build up in the adipose tissue liver and reach a toxic level We do not have to consume fat soluble vitamins everyday Water soluble vitamins are absorbed in the intestinal tract through the blood stream these include Vitamin C and B vitamins They are generally not stored but Vitamin b12 is They are found in whole grains fruits veggies meats and dairy products We must consume them on a daily basis because they are not stored in large amounts Water soluble nutrients are excreted through the urine 7 What are the characteristics of minerals What is the difference between major and trace minerals List the important major and trace minerals The characteristics of minerals are their inorganic nature non carbon containing they are in their simplest chemical form and they are not digested or broken down before absorption Major minerals store 5g in the body differ from trace minerals store 5g in the body in that you are required to consume at lease 100 mg of major minerals a day where as trace minerals require less than 100 mg per day Important Major minerals Sodium Na Potassium K Phosphorus P Chloride Cl Calcium Ca Magnesium Mg and Sulfur S Important Trace minerals Selenium Iodine Chromium Manganese Iron Fe Zinc and Copper 8 What affects micronutrient absorption both increase and decrease absorption Know some examples Absorption is dependent upon their chemical form binding factors within the same food and other foods within the meal An example is dietary iron Heme and Non Heme In heme which is only in meats fish and poultry it is absorbed 25 In Non heme which includes plant and animal foods iron fortified foods and supplements it is absorbed 3 5 Oxalic acid tea spinach decreases zinc and iron absorption Vitamin D affects calcium absorption and Vitamin C affects iron absorption 9 What is the main function of B vitamins B vitamins act as a coenzyme in energy in metabolism They often function as coenzymes 10 What are the cofactors associated with each B vitamin and what processes are they involved in UNDERSTAND Coenzymes are organic molecules needed for enzyme activity Cofactors are small chemically simple organic inorganic usually mineral ions Vitamins in the form of coenzymes are involved in just about every metabolic pathway The cofactors associated with B vitamins are Thiamin TTP CHO works with metabolism and branched chain amino acid metabolism Riboflavin FAD FMN fat metabolism oxidation reduction reactions Niacin NADH NAD CHO fat protein metabolism oxidation reduction reaction of Carbs proteins and fats Vitamin B6 PLP transamination 2 other forms protein metabolism and gluconeogenesis Folate THT protein metabolism repair of damaged cells dna synthesis cell differentiation Also plays a special role in embryo development Pantothenic acid CoA CHO fatty acid metabolism CoA formation Biotin fatty acid synthesis gluconeogenesis is a required cofactor for carboxylases Vitamin B12 works with coenzymes to assist in DNA synthesis essential for nervous system functioning 11 Which B vitamins are sensitive to heat light Riboflavin is sensitive to light and is heat stable Rmbr the use of opaque milk cartons 12 What are the deficiencies and toxicities associated with each B vitamin Cofactor Thiamin Deficiency Beriberi muscles wasting nerve damage Toxicity Wernicke Koraskoff alcohol related needed for thiamin increases Kidneys clear excess thiamin NONE Toxicity symptoms from supplements Flushing Toxicity from high dose supplements cause nerve damage skin lesions NONE Riboflavin Ariboflavinosis riboflavin deficiency sore Niacin throat swollen mucous membranes Pellagra Dermatitis diarrhea and dementia Vitamin B6 Skin blood anemia nerve tissues These effect protein metabolism RB and neurotransmitter development Folate Pantothenic Acid Vitamin Neural tube defects in infants anemia and heart disease NONE VERY RARE RARE but associated with anemia NONE NONE B12 Biotin Seen in large consumption of raw egg whites over time becomes bound to avidin and absorption is blocked Arnold Schwarzenegger example NONE 13 Why are choline and iodine important What are their deficiency and toxicity symptoms Choline vitamin like substance is important because it aids in metabolism cell membranes and neurotransmission It makes up Phosphotidylcholine or lecithin which is common in cell membranes of foods and acetylcholine which aids in skeletal muscle contraction and cardiac muscle relaxation Deficiency fat accumulates in the liver Toxicity from excess supplementation which results in fishy body odor vomiting and diarrhea Iodine component of thyroid hormone is important because it regulated body temperature and metabolism Important for reproduction and growth Low or excessive intake interferes with thyroid function The result is Goiter or an enlarged thyroid gland o IDDs
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